Saturday – February 10, 2018 – 180210
Context: Practice – starting position of the clean vs the deadlift
Dynamic Warm Up Option: 200m jog throwing PVC or medball to a partner or 5 shuttle runs with medball alternating with partner, then 5,4,3,2,1 with an empty bar: straight leg deadlift, barbell row, hang muscle clean, shoulder press, front squat
Skill Practice Warm Up: None
Strength: 3-3-3-3-3 Power clean (5 sets of 3 reps, increase weigh with each set to max).
Super Set: 3-3-3-3-3 single arm ring row
Metabolic Conditioning: “For Whom the Bell Tolls”
9 minute AMRAP (as many rounds as possible)
5 supine ring rows
15 American kettlbell swings (Health: 26lb / Athletic: 35lb* / Performance: 53lb)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 4 – 6 rounds, about 1:45 min per round. Scale Up: 3/5 strict pull ups and 53/70lb kb swings.
Compare to: NEW WORKOUT!
Coaching Tips: Keep the ring rows strict! Go a bit faster on the burpees and the kettlebell swings because you’ll catch some of your breath on the ring rows in later rounds. Do not hyper extend the lumbar on burpees. Make sure the kettlebell swings are going fully overhead, but do not hyper extend the back on these either!
TEAM VERSION: 10 min AMRAP of 10 ring rows (alternate), 10 burpees for both partners at the same time, 30 kb swings (alternate)
Optional ‘Cash Out’ or Hypertrophy: 4 minutes of max cal airdyne or row OR 3 sets of 15 db bent over rows in a super set with 12 db step ups
“By the Numbers” Book References: Ring row p. 122, Burpee p. 415, Kettlebell swing p. 277